HOW I REALLY TRAIN || MY CURRENT WORKOUT SPLIT *update*

Описание: My training split to keep me happy, healthy & active! My fat loss and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train): https://www.natachaoceane.com
My brand new resistance bands to get the most out of your training! https://www.natachaoceane.com

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Instagram: https://www.instagram.com/natacha.oce...
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These are my workouts below for anyone asking! Some of these workouts are more advanced and a lot the moves require progression exercises and lots of practise, strength and conditioning so only try some of these moves if you have been training for a while and understand how your body moves and your limitations (: will put up some more workouts soon for everyone though!!


Day 1: Upper body

Unassisted pull-ups 3 x 5 reps
Assisted pull-ups 3 x 10 reps
Unassisted dips 3 x 5 reps
Assisted dips 3 x 10 reps
Press ups 3 x 10-12 reps
Unilateral pull down machine 4 x 4 reps
Medicine ball slams 4 x 12 reps

Day 2: Full body

Front squats 3 x 6 reps
Hex bar deadlift 4 x 6 reps
Asymmetric rack hold side duck walks 3 x 10 per side
Landmine squat to press with band 3 x 12 reps
Kettlebell pull throughs 3 x 8 per side
DB Row and kang squat complex 2 x 8 total reps
Lateral box jumps 3 x 8 per side

Day 3: Gymnastics class

Handstand drills
Aerial
Gainer practise
Back somersaults
front & side Websters
Side flip practise
Flag practise with progressions


Day 5: Lower body

Overhead full range pistol squats 4 x 5 per side
Back squats 4 x 12 reps
Lateral landmine lunge to knee drive 3 x 8 per side
Alternating asymmetric kettlebell rack squat (4 x 12 total)
Single leg plyo hip thrust 4 x 10 per side
Double kettlebell swings 4 x 12 reps total
Squat with hip rotations 4 x 20s at your own pace


Day 6: Core strength & conditioning

Manna progression 3 x failure
Handstand holds 3 x 45s-1min holds
Forward plank walks 2 x 10m
Reverse plank walks 2 x 10m
L-sit hold 4 x 15s
Planche plank holds 4 x 30s
Reverse full body press 4 x 12 slow reps
Stretches